Bens Log V 2.0

[Hypocrisy86]

yea doood! updates

 

[Arcane1129]

You're not slacking, are you? :31_whip:

 

[BigBen]

wooow so i guess since i have been back training for a few months after a year lay off with surgery and having problems with vertigo I will start posting again. I feel 100% and have been working out again for close to 6 weeks.

My exercises change a lot, i have several different routines that I use and change them out frequently. The one thing that stays pretty constant is that i use progressive over load as my main training principal, and i try to lift as heavy as i can for sets of 8-12 reps. I also train everything twice every 8 days. I do 3 sets of 3 exercises at the moment. I am also at the moment performing a fast contraction, i squeeze every rep for a count of two and do a 3 second negative. I go by feel with my rests but i do time them and i did not rest longer than 70 seconds between any of my sets today. I guess squatting is the only exception to the reps speed i perform those at a pretty constant speed as i am more comfortable doing so, but with time I will probably change that also.

Back
T bar machine lower handles
1 platex20 2 platesx20 3 platesx10 4 platesx8 In this case a plate =45lbs

Dumb bell rows
Today i pulled the top of the dumb bell back to my waist. It effectively puts more stress of the weight on my lat muscles.
100x10 100x10 100x10

seated row- This is a plate loaded machine. I used a close grip handle that most guys use to do T bars in the corner with.
150x15( i didnt count this set as a working set bc i did more reps than i wanted to work in so I classified the weight as being to light)
175x12 200x10 200x10

Biceps
We have a machine that i have not seen in any other gym. It has a cambered bar as a handle and is plate loaded. I grabbed the handles at the very ends as wide as i could and placed my armpits on the preecher.
125x20 (warmup or feel set) 175x10 200x6 175x9

standing dumb bell curls
40x10 50x6 50x6 then i dropped the weight to 35x8

I finished biceps with a superset between these two exercises

Wide grip barbell curl
90x10 90x10 90x8

And high cable curls
40x12 40x12 40x9


Reverse calf raises for the tibialis anterior
40x12 40x12 40x10 40x10 40x9 40x10

standing calf raise
75x10, 75x10, 75x10, 75x10, 75x10, 75x10 i was pleased i was able to get 10 all the way through with the deep stretches i was getting.

A little bit more about my training. My friend is a chiropractor and we got together and made a trade off that he could train with me and i would get his services as a doctor if i returned the favor as I am a dietitian. When i say i do not cheat with my form, I do not cheat. So i am sorry if my weights are unimpressive to some, they will grow with time. I have made huge gains since starting back 6 weeks ago and with my buddy being on my ass about proper biomechanics i have got to say my muscles are bigger than ever with less weight. I hope you grow to enjoy my log.

Ben

 

[Lionheart]

Good to see you back in the logs man and nice to hear about your progress.

 

[BigBen]

Thanks for the welcome back lionheart!


Ok i trained legs today

Leg curls seated
120x20 150x20 Both were wamups
180x10 200x10 200x8

I did a series of very light stretching with my hamstrings and practiced getting deep into a squat in between sets of legs curls.

Front squat
barx10 135x10 again two warmups bc i had not done a quad exercise yet
225x10 275x10 i used a belt and knee wraps 275x3( not sure what happened here my legs were still fatigued i guess i did not wait long enough bt sets. I dropped the weight to 225 and took my belt and wraps off and followed that set of 3 of very quickly with another set 225x10

One legged leg press
3 plates per sidex20 i didnt count this as a working set
4platesx10 4platesx10 5platesx10 a plate is 45lbs in this instance

leg extension( i sit towards the front of the machine when i do these and lean forward. It takes an enormous amount of stress off my knees and places it on the quadriceps muscle.

90x10 90x10 90x10

Stiff legged dead lift ( i do the most ever leg day but i cycle the weight I use and the place of this exercise in my routine. When i squat heavy i do this exercise last, and when i do my sets of 20 on squat i do this exercise second after laying leg curls)

225x10 225x10 225x10

Abdominals was a circuit between the exercises below. I did 3 rounds and did 30 reps oof every thing the first round and 20 reps of everything the second and third rounds. I alternate calves and abs with eachother.

Leg lifts laying on the ground
crunches
crunches to the left side
crunches to the right side

Sometimes i finish with a bridge or plank whatever you want to call it and i hold that for 60 seconds. Today i did not do the bridge/ plank.

 

[Natzo]

keep progressing Ben.

already lifting decent weights!

 

[BigBen]

Chest and triceps and calfs


Rotator cuff warm up exercises

Flat barbell bench
45x10 135x10 225x12 275x11 315x5

Incline barbell press
225x10 225x6 225x8

decline barbell press
225x10 225x4 185x10 185x10 185x9

Skull crushers
90x10 90x10 90x10

db extension like bent over like ronnie does in the unbelievable video
30x20 30x19 30x15

rope push down
60x20 70x18 70x15

Seated calf raise
90x15 135x12 180x10 180x8 180x9 135x10 135x10 135x10

Reverse calf raise to work the tibialis anterior
i did 6 sets of my body weight i went to failure on the first set with 34 reps then i let 10 seconds pass and did a set of 12, i did that 4 more times with the ten second time period so i finished off with 6 sets for the tibialis anterior.

 

[Lionheart]

Strong presses ben!!

db extension like bent over like ronnie does in the unbelievable video
30x20 30x19 30x15

Kick backs!?

 

[BigBen]

yes Lion heart.

Back and biceps

barbell row
135x10 135x10 225x10 315x10 315x10

barbell row from the ground. my back wa parallel to the ground
225x10 225x10 225x10

barbell row pulled to my uper chest again back paraller to the ground and i used a close grip
135x10 135x10 135x10

wide grip pull down
150x10 175x10 200x10

biceps curl machine wide grip
150x20 175x10 175x10

reverse grip curls wide grip
80x10 80x10 80x10

super setted with
high cable curls
40x10 40x10 40x10

dumb bell preacher curls
35x10 35x10 35x10

standing calf raise
75x10,10,10,10,10,10

reverse calf raise to work tibialis anterior
40x10,10,10,10,10,10

 

[PrinceVegeta]

Lots of rowing! nice session there man!